V O L . 3 5 , N O . 6 J U N E 2 0 1 5

© HHI

Quick-Read!

Think before you ink What you need to know before you get a tattoo. Pg. 4

Conversation courtesiesAre you minding your manners, or are you amotor mouth? Find out. Pg. 5

How to hold a budget-friendly backyard bashBe the host or hostess with the ‘mostest’without breaking the bank. Pg. 6

What’s for dinner?It can be a mundane task to think up new and healthful dinners each night. Get help bygoing online. Pg. 7

Make carbs countWhen you have diabetes, foods containingcarbohydrates can be a friend or a foe. Choose wisely so foods work for you, notagainst you. Pg. 8

Health habits to help you stay fit for goodDiscover four simple strategies for lifelong fitness. Pg. 3

The easy way to clean eatingSmall steps toward eating less processed foods can make a big difference. Pg. 2

“ A n o u n c e o f p r e v e n t i o n i s w o r t h a p o u n d o f c u r e .”healthletter®

A distraction-free dose ofnature can do you somegoodSpending time in nature — without distractions — may help awaken your senses,renew your spirit, boost your creativity, and improve your physical health.

• Pick a place that doesn’t get many visitors.

• Study up on the area beforehand. Learn about the plants and animals, what is approachable and what, if anything, you should be cautious about.Also, familiarize yourself with the lay of the land so you won’t get lost.

• Don’t use scented soap, perfume, or cologne ahead of time. The smell could attract insects and scare away other animals.

• Let someone know where you’re headed and when you plan to be back in case something happens.

• Bring both binoculars and a magnifying glass for better viewing.

• Consider going in the morning or early evening, when wildlife might be most active.

• Walk quietly and don’t talk.

• Pause frequently to look and listen. Find a comfy place and sit down for a bit.

• Never feed the animals.

• Take any trash with you.

When is the last time you immersed yourself in nature — not just awalk around the neighborhood with your phone glued to your ear?

For more information on getting in touch with nature, go toJun.HopeHealth.com

2

The easy way to clean eatingClean eating isn’t some new faddiet; it’s a lifestyle based on cut-ting out processed products andconsuming foods in their wholeand intended state. Almost all processed foods containflavor enhancers, which have beenextracted and isolated from their natural state, refined, and added tothese manufactured foods.Ingredients such as monosodiumglutamate (MSG) and high fructosecorn syrup are two examples.

The idea of clean eating is to stick tofoods with few ingredients and focuson low-fat proteins, fruits, and vegeta-bles; and fermented foods, such asyogurt and sauerkraut. Many cleaneating plans also include complexcarbohydrates, such as brown rice,quinoa, buckwheat, sweet potatoes,and whole-grain pastas and breads.

Things to avoid include refinedsugar, high-fat meats, processedfoods, candy, soft drinks, and transand saturated fats.

The possible benefit of clean eating?Your blood sugar levels may remainon a more even keel, which maycause less strain on your body’s systems and help you to feel fullerlonger.

Small steps toward clean eating canmake a big impact. Choose:

• A fresh apple instead of juice or sodas

• A salad with avocado, nuts, andvinaigrette instead of a sandwich onwhite bread

• Sweet potatoes instead of white potatoes Sources: HealthyWomen; Academy of Nutrition and Dietetics

OuterAisleFresh:

Toast bread. Place the avocado slices onto thetoast and mash them slightly with a fork. Seasonthe avocado with salt, pepper, and as muchlemon juice as desired. Arrange tomato and egg slices on top. Garnish with chia seeds. Serves 1. Per serving: 240 calories, 13 g fat (3 g saturated fat), 186 mg cholesterol, 161 mg sodium, 21 g carbohydrates, 12 g protein

Clean Eating Power-Up Toast

You may recognize the dark-green nori seaweed wrapped around sushi rolls, but did you know there are several edible seaweed types, ranging in color, texture, and flavor?

• Seaweed is considered algae, and there are more than 30 recognized kinds.

• Seaweed comes in three colors: red, green, and brown.

• Miso soup, broths, sushi, and salads are just a few ways seaweed is used in foods.

• All varieties are rich in calcium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium, and zinc.

• One serving of seaweed has about 20% of the daily recommended amount of vitamin K.

• Seaweed is low in calories. Depending on the type, a cup of raw seaweed has between 25 and 40 calories.

Source: Food & Nutrition Magazine, published by the Academy of Nutrition and Dietetics

© HHI

• 1 slice whole-grain bread•½ avocado, peeled andsliced• 2 slices tomato

• 1 hard-boiled egg, sliced• Salt and pepper to taste•½ lemon•¼ tsp. chia seeds

Wash fresh produce justbefore cooking or serving, not before storing.

Seaweed has long been a staple in Asian and South Pacific diets, but it’s emerging in Western cultures as a new superfood.

Making sense of seaweed

Health habits to helpyou stay fit for good

© HHI3

GetMoving:

Bring the gym to your home, office, or even hotel roomCan’t make a group fitness class because of weather, travel, or some other reason? No problem. Stream a group fitness class right to your computer or TV (if it has Internet access). A quick online search of “live stream fitness classes” will give you several options from which to choose, depending on your interests, time, and budget. Most programs offer subscription-based access to viewlive classes. You can either participate wherever you happen to be duringthe actual live class or, in many cases, up to 24 hours afterward, which cancome in handy if your daily schedule changes for some reason and youcan’t make the class time.

School is out, now what?If you’re a parent, it’s only a matter oftime before your darlings drop the“I’m bored” bomb… unless you findcreative, active ways to keep your kid-dos entertained.

Here are some suggestions: • Take a family bike ride

• Go for a hike

• Swim laps at the pool

• Run around the track at a near-by school

• Compete in relay races (think frog jumps, crab walks, wheelbar-rows, etc.)

• Play freeze tag

• Hold a dance party

• Create a backyard obstaclecourse

• Play a game of HORSE basketball

• Put together a game of backyardsoccer or kickball

Be sure your kids get at least 60 minutes of physical activity daily.

Take the kids for a walk. If theirpace is too slow, add lunges, jumping jacks, or running in place to make yourself work harder while they keep up.

1. Exercise every day if you can — even if you only have a few minutes. A short stint of activity is better than none at all. Five or 10 minutes of walking can make a difference for your physical and mental health.

2. Variety is the spice of life — andfitness. Keep yourself from getting bored (and giving up) by mixing up activities. Do yoga one day and walk or jog the next. Throw in some strength training.

3. Don’t wait for a special occasion to get in shape. Many people take up physical activity to lose weight or tone certain areas to look good for a special occasion, such as a wedding or reunion. Once the day has passed, so do their exercise efforts. Make fitness a lifestyle habit.

4. Focus on how you feel, not neces-sarily on how you look. Think of physical activity as a way to help you to have increased energy,to sleep better, and to feel more positive, not to fit into a certain clothing size. Having the proper mindset may make it easier to stick to your fitness routine and not become discouraged when you don’t see physical changes.

Designing your bedroom for better sleep

TheWholeYou:PHYSICAL HEALTH

© HHI 4

Don’t drive off withoutchecking for childrenAlways check around your vehicle anddriveway for kids — even if you don’thave children of your own. You neverknow when a neighbor’s child mayhave wandered into your yard.

• Walk completely around yourparked car before getting in and start-ing the engine. Look for children andanything that could attract a child(such as a pet, bike, or toy). Be sure tocheck under your vehicle, too.

• If children are in the area, ask anadult to supervise and find a safe spotfor children to wait when vehicles areabout to move.

Try to limit kid time in driveways.

• Pick up any toys, bikes, chalk, orother items that may entice kids to play there.

• Never allow children to play unat-tended in a driveway — even whencars aren’t present.

• Encourage children to use the back-yard instead.

Source: SafeKids.org

To help get the best rest possible for overall health, create conducive conditions so your bedroom becomes your sleep sanctuary.• Dim lights an hour before bed so your body begins to realize it’s time to shift into sleep mode.

• Choose relaxing, peaceful wall colors and decorations.

• Make sure your room is uncluttered.

• Keep the temperature cool. Typically between 60 and 67°F is best.

• Reduce jarring noises, such as sound from a TV or radio, and create a consistent, calming background sound using a fan or sound conditioner.

• Surround yourself with soothing scents, such as lavender or eucalyptus, using linen sprays.

Think before you ink Have you been toying with the idea of a tattoo or permanent makeup? Before you go under the needle, make sure you think through all that’s involved.

Here are some of the potential risks:

• Infection — Dirty needles can pass infections, such as hepatitis and HIV, from one person to another.

• Allergies — Allergies to some ink pigments have been reported and can cause problems.

• Scarring — Unwanted scar tissue may form when getting or removing a tattoo.

• Granulomas — These small knots or bumps may form around material that the body views as foreign, such as tattoo pigment particles.

Be sure to check with your local health department about the reputation of any tattoo provider you are considering.

Although you may be able to get reassurance as to the cleanliness of the provider and instruments used, you may not get much information about the inks or pigments. That’s because there has been little research into the long-termeffects on the body of inks and pigments used in tattooing and permanent make-up. The Food and Drug Administration (FDA) is currently investigating inks and pig-ments to find out more.

Source: U.S. Food and Drug Administration

Source: National Sleep Foundation

To save energy, draw curtainsto keep heat out of rooms on hot days.

TheWholeYou:EMOTIONAL HEALTH

5

Conversation courtesiesHow you talk to other people caneither help or hurt relationships. It’strue at work and at home.

• Check your volume — If you speaktoo loudly, people might think you’rean attention seeker. If you speak tooquietly, people might think you lackconfidence.

• Limit laughter — Loud laughing can become annoying. Even a normal-toned, habitual laugh as you speak can be a distraction.

• Avoid interruptions — Allow people to finish thoughts before jump-ing in with your response or starting anew topic.

• Listen — Focus on what other people are saying so you can askmeaningful questions or provide specific feedback, which will show you care.

• Don’t whisper — In a group setting,never whisper to one or two people. Ifyou have something to say, share it witheveryone. If you don’t want to share itwith everyone, wait until later to talkwith specific people.

• Beware of body language —Maintain eye contact, and don’t clenchyour fists, shake your leg(s), or tap yourfingers or feet.

Before mom or dad moves inIf you’re considering having your mom and/or dad live with you, be sure to think through everything ahead of the move-in date to prevent as many potential prob-lems as possible.

• Evaluate accommodations. Do you have room for your parents? Will you need to build an addition or renovate an existing space to meet your parents’ living needs? How else might you need to modify your home to make it safe?

• Tackle the issue of time commitment. How much time will you need to devote to your parents’ care? Will you need to adjust your current work schedule? If so, will your employer be understanding and flexible? If you need to reduce your work hours, how will that affect your own finances, career advancement possibilities, etc.?

• Prepare yourself for the power shift. Likely, the last time you lived with your parents, they were the authoritative figures and you were the dependent.Talk through any changes in family roles. Will you have direction or control of certain aspects of your parents’ lives? How much autonomy will they have?

Source: Family Caregiver Alliance, National Center on Caregiving

Many people are opting to let furry family members stay at home and hiring a pet sitter to care for them.

A pet sitter likely will:• Feed the pets and change water bowls • Clean litter boxes and other messes• Provide exercise and playtime • Give any needed medications

Some pet sitters also bring in mail or newspapers, and alternate blinds and lights to provide a “lived-in” look to deter burglars.

Let Fido or Fluffy stay at home while you’re away; it will be OK

© HHI

More and more adult children are opening their homes to aging parents.

For more things to think about before aging parents move in with you, go to Jun.HopeHealth.com

For a pet sitter locator and interview questions for a potential pet sitter, go to Jun.HopeHealth.com

Source:Pet Sitters International

Planning a summertrip but can’t take your pet?

FiscalFitness:

© HHI 6

A crash course in creditinsurance

Putting graduation money to good use

When you apply for a mortgage or personal loan, you likely will be asked if you want to buy credit insurance. This insurance is optional and cannot be made acondition for loan approval. Credit insurance isdesigned to protect the loan — and your credit — if, for some reason, you can’t make your payments.

There are four main types:• Credit life insurance pays all or some of your loan if you die.

• Credit disability insurance, or accident andhealth insurance, makes payments on the loan ifyou become ill or injured and can’t work.

• Involuntary unemployment insurance, or involuntary loss of income insurance, makes loanpayments if you lose your job due to no fault ofyour own, such as a layoff.

• Credit property insurance protects personalproperty used to secure the loan if destroyed byacts such as theft, accident, or natural disasters.

Before you decide to buy credit insurance, figure out if itmakes financial sense for you. For a list of some questionsto ask yourself, go to Jun.HopeHealth.com

Source: Federal Trade Commission (FTC)

Money or gift cards are popular, prac-tical, and much-appreciated giftswhen kids are graduating from high school or college and headed outinto the “real world.” Help your youngadult to start his or her future on the right financial foot by giving wise advice on what to do with all that money.

• Stash some of the cash in savings.

• Set aside some of the financial gifts for books and supplies (includ-ing technology)if your child is headed to college or trade school.

• Devote some of the money to deposits on housing, utilities, etc., if your child is moving into his or her own place.

How to hold a budget-friendly backyard bashSummertime is a fun time to host outdoor get-togethers with family and friends. If you want your guests to have a great time, but not break your bank account in the process, try some of these tricks:• Send paperless invitations via email. You won’t have to worry about purchasing paper cards and postage.

• Use seasonal produce. Fresh fruits and vegetables are plentiful during summer, and, as a result, often cheaper.

• Stick with simple, colorful décor. Think paper bunting and homemade lanterns. Check out the dollar store for supplies and get creative. You also could take out and string up holiday lights for evening shindigs.

Other ways to save money:• Throw a potluck. As the host, you can take care of the main dish and drinks. Your guests can bring the sides, salads, and desserts.

• Say yes to guests who offer to bring something.

If you are the main chef in the family, some days hearing, “What’s for dinner?” is like listening to fingernails on a chalkboard. Thinking up new and healthful items for dinner each night can be a mundane task. I have found a list of Websites that may be helpful with this process. Some of these even allow you to type in the ingredients you have on hand and will compile a recipe that will work for you.

IssueInsight:

© HHI7

Scan the Quick-Response Code with your smartphone.

Crossword Workout —

For the crossword puzzle answer key, go to Jun.HopeHealth.com

Go to Jun.HopeHealth.comfor the list of Websites, along with some helpful hints on selecting recipes.

Find out how well you know the health topics covered in this issue of the newsletter.

DOWN1. A form of edible algae3. An alternative to kenneling yourpet while you’re away (two words,no space)

4. A potential risk of getting a tattoo5. This type of credit insurance paysall or some of your loan if you die6. Where graduating children shouldput some of their gift money

7. As a conversation courtesy, don’tdo this

8. Save money on parties by sendingthis type of invitation9. To keep carbohydrates in check, fill half your plate with these typesof vegetables

ACROSS1. How many minutes of daily physical activity kids should get (number spelled out)

2. An item to bring with you on a nature outing

3. Embracing clean eating means cutting out this type of food

10. Think about this commitment before having aging parents move in with you

11. An item that could entice kids to play in a driveway

12. A soothing scent to help with sleep

Go to Jun.HopeHealth.com to find:• More information on getting in touch withnature, aging parents moving in with you, and credit insurance

• A link to healthy recipes if you have diabetes

• A pet sitter locator

• Pet sitter interview questions

• The rest of Jennie’s story• This issue’s crossword puzzle answer key

If you have a question or comment on a story, or a suggestion for topics you’d like

to see covered in a future issue of the newsletter, leave a comment

on our Facebook page.

The information in this publication is meant to complement the advice of your healthcare pro viders, not to replace it. Before making any major

changes in your medications, diet, or exercise, talk to your doctor.

© 2015 by the Hope Heart Institute, Seattle, WAInstitute Founder: Lester R. Sauvage, MD

Material may not be used without permission. To view or make comments on this publication, visit HopeHealth.com/comments.asp

For subscription information, or reprint permission, contact: Hope Health, 5937 West Main Street

Kalamazoo, MI 49009

Phone: 269-343-0770 • E-mail: info@HopeHealth.comWebsite: HopeHealth.com

Printed with soybean ink. Please recycle.

Medical Editor: William Mayer, MD, MPH Managing Editor: Jennifer Cronin Medical Advisory Board: Victor J. Barry, DDS • Renee Belfor, RD • Patricia C. Buchsel, RN, MSN, FAAN • Kenneth Holtyn, MS • Reed Humphrey, PhD • Gary B. Kushner, SPHR, CBP • Patrick J.M. Murphy, PhD • Barbara O’Neill, CFP • Wallace Wilkins, PhD

What’s for dinner?

Facebook.com/HopeHealthToolbox

find us onFacebook

Tool Box

Your Source forCool Tools &Resources

Jennie Schuman is probably a lot like you. She juggles work and family commitments, and tries to squeeze healthy living into her hectic schedule when she can. Follow along on Jennie’s Health Journey.

2

3 54 6

8

9

7

10

11

12

1

Make the most out of road-trip rest breaks. Pick a rest stop or park, get out of the car, and take a 10-minute walk.

© HHI8

“There are three kinds of memory: good, bad,

and convenient.” — Author Unknown

“My favorite animal is theturtle. For the turtle to move, it has to stick its neck out.”

— Dr. Ruth Westheimer

“Friends are like walls.Sometimes you lean onthem, and sometimes it’s good just knowing

they are there.” — Author Unknown

“Never let a computer knowyou’re in a hurry.” — Author Unknown

“Today, there are three kindsof people: the have’s, the have-not’s, and the have-not-paid-for-what-

they-have’s.” — Earl Wilson

Dealing with diabetes

When you have diabetes, foods containing carbohydrates can be a friend ora foe. Carbs don’t need to be totally off limits; you just need to choosewisely so the foods work for you and not against you. Here are some suggestions to get the most from your carb foods:• Eat whole fruit instead of drinking juice.

• Opt for sweet potatoes instead of white potatoes.

• Select whole-grain breads and whole-wheat pasta instead of white bread and regular pasta.

• Eat whole-grain oatmeal instead of processed cereals.

• Swap out white rice for brown rice or barley.

Keeping the portion of carbs in check also is key.• Make sure only about one-fourth of your plate includes starchy foods, such as starchy vegetables or grains, such as rice.

• Fill half of your plate with nonstarchy vegetables.

• Use the last quarter for your protein foods, such as fish or chicken.

• To keep portions smaller, make sure the food is a depth about the thickness of your palm.

Make carbs count

Consuming a variety of fruits and vegetables is a great way to fuel your body and keep it as healthy as possible. Summertime is a perfect time to add more produce to your meals because it’s so plentiful. Take the month of June to enjoy fruits and vegetables to their fullest. Here are some ideas to consider.

June 1 – 7: Enjoy a simple smoothie for breakfast. Throw some berries and a banana into a blender, add some ice and milk and/or yogurt, and blend until smooth.

June 8 – 14: Eat a salad at lunch — either as the main component by adding a good, low-fat protein to it or as a side to a sandwich.

June 15 – 21: Swap out chips or a candy bar at snack time for a piece of fruit or vegetables with a dipping sauce made with low-fat, plain yogurt and herbs or spices.

June 22 – 30: Grilling outside for dinner? Don’t forget to toss some fruits and vegetables onto the grill along with your meat. Grilled produce can be quite delicious.

YourHealthMatters:Focus on fruits and veggies